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Getting a Good Night's Sleep

It is common to experience a sleepless night occasionally.
The following tips may help you sleep better.

Reserve the bedroom only for sleeping and sexual
activities so that you come to link it with sleep. Go to another room to
read, watch television, or eat.

Avoid activities that might keep
you from getting a good night's sleep:

Do not take naps during the day, especially
in the evening.

Get regular exercise but not within 3 to 4 hours of
your bedtime.

Do not drink or eat caffeine after 3:00 p.m. This
includes coffee, tea, cola drinks, and chocolate.

Do not smoke or
use other tobacco products. Nicotine can disrupt sleep and reduce total sleep
time. Smokers report more daytime sleepiness and minor accidents than do
nonsmokers, especially in younger age groups.

Do not drink
alcohol. It may make you sleepy but also will probably wake you up after a
short time.

If you take medicine that may be stimulating, such as
antihistamines, decongestants, or asthma medicines, take them as long before
bedtime as possible.

Create routines to help you sleep:

Set a bedtime and time to get up, and stick
to them, even on weekends. This will help your body get used to a regular sleep
time.

Exercise during the day.

Wind down toward the end
of the day. Don't take on problem-solving conversations or challenging
activities in the evening.

This information does not replace the advice of a doctor. Healthwise, Incorporated disclaims any warranty or liability for your use of this information. Your use of this information means that you agree to the Terms of Use.